How to do this workout: This medium-intensity workout was designed by Tinman Elite coach, Chris Lee. Review each move, demonstrated by Lee below, so you can master the proper form, then follow along with him in the video above. Perform each exercise for the recommended number of reps. You will need two dumbbells and a mini band to get started.

The Warmup: One round

Lunge to Rotation: 10 reps per side
Single-Leg Lower: 20 reps total, alternating
The Workout: Three rounds, one minute of rest between each round

Inline Lunge: 10 reps per side (with two 15- to 20-pound dumbbells)
Double-Leg Hop: 15 reps per side
Clamshell: 15 reps per side (with a medium resistance band)
Renegade Row: 10 reps per side (with two 15- to 20-pound dumbbells)
The Cooldown: One round

Thoracic Opener: 5 reps per side
Flossing: 5 reps per side